Tag Archives: wall ball

0729:

WU: 5 – get organized WOD: part 1 – 10 minute Amrap • 5 wall balls • 10 box jumps • 100 m run (2nd speed bump) STRENGTH: B. Squat 5X3 @ 90% 10 minute cap. WOD: part 2 – ½ Chelsea – 15 minute EMOM: • 5 pull ups • 10 push ups •… Read More »

0670:

WU: 20 minutes WOD: 12 minute Amrap • 10 power cleans 135/95 • 12 pull ups • 14 wall balls 20/14 STRENGTH: DL 2×4 65% 2×4 75% 2×4 85% GA: 12 minutes, 6 power cleans, 3,5 or 7 pull-ups, 8 wall ball shots.

0626:

WU: 40m HK, 20m lunge, 10m inchworm, 20m broad jump burpee STRENGTH: DL 65%X5 75%X5 85%X5 Accessory – 15 TTB per set or V-Ups WOD: 4RFT 21 Wall Balls 15 pull ups 9 F. Squats 200 m run